Animated GIF · Available via API
gif_boxDumbbell Standing Alternate Hammer Curl And Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Standing Alternate Hammer Curl And Press is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
list_alt Step-by-Step Instructions
Stand up straight with a dumbbell in each hand, palms facing your body.
Keep your elbows close to your torso and your back straight.
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat the curl with your left hand.
After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
Extend your arm fully and hold for a moment at the top.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat the press with your left hand.
Continue alternating between curls and presses for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Dumbbell Standing Alternate Hammer Curl And Press is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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